I'm starting keto today! I've already logged everything in advance as I know what I am eating today and my ratio's look like: 69% f, 28% p, 3% c.

Awesome!

My menu looks like this...
B- fage full fat yoghurt
S- egg mayo
L- half avocado, spinach, 6 cherry tomatoes, 4 pieces of streaky bacon, 30g of brie (bit random!)
D- out for dinner, will have the meat platter to start (deli meats, cured sausage etc) and rib eye steak with blue cheese sauce for main (avoiding the chips!).

In general, really good.

Yogurt is a YMMV item. Personally, I think it's fairly high carbs for what you get out of it. That said, it fits in your macros nicely, so no worries.

Processed meats are often full of nitrates. This is another YMMV thing. A lot of low carb reports over the years that these cause stalls. OK for an occasional, but be cautious about making them your primary protein source. Or look for options that identify "nitrate-free". Certainly during your first week you won't be seeing stalls, so you're fine today.

- do you take any supplements- vitamins/minerals etc? if so, what?

Good multi-vitamin
Vitamin D (not keto related - just tend to be deficient)
Saltstick tablets (these supplement sodium, magnesium, and potassium)
Slo-Mag: More magnesium
We also are liberal with salt in general to up the sodium levels. And we use lite-salt in one of our salt-shakers to up the potassium.

Our bodies will excrete sodium when we do low carb. Sodium deficiency causes dizziness, headaches, and fatigue -- you know, the "keto flu". It's VERY IMPORTANT THAT YOU SUPPLEMENT SODIUM!!! If your sodium levels get too low, the body tries to conserve it, and then starts to excrete potassium. Potassium deficiency can cause muscle cramps, heart arrhythmia, and can even cause your body to lose muscle (even in the presence of plenty of protein).

The easiest approach is to add a cup of salty broth. And in general, target 3-5 grams of sodium every day.

- do you count your calorie intake? for today i'm on just under 1800, but i'm wondering if I should be more careful? (my BMR is 1500)

Yes - but don't worry about it your first 1-2 weeks. Your focus right now is to eat keto and get your body adjusted. Make sure you have keto-friendly items available when your hungry. I like pecans, almonds, and pre-cooked bacon (I used to carry a baggy of bacon in my purse). Dark chocolate is also ok - try to get 85% - 90% dark. Coffee with heavy cream is also great. You need high fat when you get hungry to stave off hunger and cravings.

In general, for calories I like the TDEE - 20% approach (again, after your first 2 weeks, maybe add this). As you pointed out though - you know your BMR, so always eat above that.

- cheese... do you eat it? does it affect your losses or can you eat quite a lot?

It's a YMMV thing. Initially you'll be fine. Some people have issues with dairy. If you hit a plateau, it's one of those things to consider removing.

- how soon did you see a loss on the scale/measurements?

From day one. This is a little dependent on what diet you are coming from. For me, I was eating like **** so transitioning to low carb was a big change. Every day for the first two weeks there were regular drops. If you are coming from another diet plan that was already low in carbs, you won't see these big drops.

- how you manage your weekends and eating out?

I always check menus online ahead of time and plan. I'll pre-enter foods (like you've done!). I tend to eat a lot more calories when I eat out, so those are good days to make sure I've exercised. Most restaurants have steak with a salad or green vegetable available, so it's usually not too difficult. I'll ask for extra butter for veggies. Be sure to turn bread away from the beginning. But the biggest thing is to just pick "safe" places from the beginning. I don't love going out for italian and chinese because they can be challenges. Bar food (breaded and fried) can also be difficult.

A couple of final tips. Water. DRINK! DRINK! DRINK! That 8 glasses that they show on MFP? Pfffftttt.... Target 12-16.

Do not be afraid of fat. Get rid of low fat everything, and make sure it's all full fat. Try not to have meals that are heavy in protein, without much fat. My personal rule is to try to have at least as many grams of fat at a meal, as grams of protein. Meal has 10 grams of protein? I want at least 10 grams of fat. Excess protein can convert to glucose in your body, and this can cause you stop being in ketosis.

Consider buying ketostix so you can monitor that you're in ketosis. Just remember that any indication (even trace) means your in ketosis. Ketostix just measure density of ketones in your urine. A dark reading could be heavy concentrations of ketones, or could be that you didn't drink enough water.

Good Luck! You'll do great :-)

Love a good Rib Eye, I personally dont take vitamins, (after looking into just how much good stuff was in the meats we eat on Keto),, I use high quality almond milk in my protien smoothes with raw eggs, and wow the vitamins that are in those at only 3 carbs in the whole blender,

Thanks for all the posts this was very helpful!!! I'm starting on Monday. We're moving right now, and I feel overwhelmed, so I think Monday is best. :flowerforyou: thanks again!